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Post by McLifter on Aug 22, 2013 21:04:53 GMT -5
Thu Aug 22/13{Heavy Bag: 3 x 1 min {Landmine: 10kg x 3 x 20 {Burpees: 3 x 8 Every time I start doing these I remember how distasteful they are, just like they were in Junior High! Sumo Deads: 60 x 5 100 x 5 140 x 5 162.5 x 5 185 x 6 Switched to Conventional instead of grinding them out. A real sweatfest in the HHG tonight and it wasn't all that hot out. McLifter
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Post by thebruce on Aug 31, 2013 19:30:58 GMT -5
Hey aint there a bunch of assistance work to be done with the 531??? Boring but big Triumverate etc? I may have to report you to Jim Wendler.
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Post by McLifter on Sept 3, 2013 15:35:02 GMT -5
Given the Holidays and how much the Deadlift takes out of me at times I kept it short and sweet here. More to add since there have been three workouts since this one but computer difficulties at home again. McLifter
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Post by McLifter on Sept 4, 2013 21:08:41 GMT -5
Mon Aug 26/13
{Heavy Bag: 3 x 1 min {Jumping Jacks: 3 x 10 {Band Crunches: GB + Mini x 3 x 20
MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 5 57.5 x 5 65 x 6
Squat: BW x 2 x 5 20 x 2 x 5 40 x 5 60 x 5 85 x 3 95 x 3 110 x 3 122.5 x 4
Incline DB Press: 40# x 3 x 10
Thu Aug 29/13 52nd Birthday Workout!
{Heavy Bag: 3 x 1 min {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10/side
Bench: 20 x 15 40 x 15 50 x 5 60 x 3 70 x 3 80 x 3 90 x 4
{Landmine Rows: 20 x 10, 22.5 x 3 x 10 {Face Pulls: Mini x 3 x 15 {Incline DB Press: 40# x 4 x 10
Rotator Cuff Exercise & Stretch
Sun Sep 1/13
Landmine: 22.5kg x 3 x 20
PC & P: 20 x 5 40 x 5 52.5 x 3 60 x 3 67.5 x 4
Deads: 67.5 x 5 Sumo 120 x 5 Sumo 152.5 x 3 Sumo 172.5 x 3 Sumo and All of the above with Double Overhand Hook Grip (DOHG) 195 x 4 Conventional
Mon Sep 2/13
Cycle - 4 km
{Heavy Bag: 3 x 1 min {Burpees: 3 x 8 {Band Crunch: GB x 3 x 30
OH Squat: Broom x 2 x 5 20 x 5 40 x 5 50 x 5
Squat: 60 x 5 82.5 x 5 102.5 x 5 115 x 3 130 x 3
Wed Sep 4/13
{Incline DB Flyes: 10# x 53 x 15 {Face Pulls: Mini x 3 x 15 {Bench: 20 x 3 x 15 {HLR: 3 x 10
Bench: 40 x 5 50 x 5 65 x 5 75 x 5 85 x 3 95 x 3
{Incline DB Press: 30# x 15, 35# x 3 x 15 {Seated Row: Parallel Grip - 60kg x 4 x 15
We've had computer troubles so it has been awhile since I could get on but here is the last few workouts. Onto Week three of the first phase.
McLifter ;D
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Post by McLifter on Sept 7, 2013 0:21:00 GMT -5
Fri Sep 6/13{Heavy Bag: 2 x 1:30 {Landmine: 12.5kg x 2 x 30 PC: 45 x 5 60 x 5 70 x 3 75 x 3 80 x 3 Sumo Deads: 80 x 5 120 x 5 162.5 x 5 185 x 3 205 x 3 Conventional Semi Sumos: 60 + PB x 2 x 15 McLifter
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Post by McLifter on Sept 8, 2013 15:25:52 GMT -5
Sun Sep 8/13Stretch Ab Crunches: GB x 75 MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 57.5 x 5 65 x 3 72.5 x 3 OH Squat: Broom x 2 x 5 20 x 5 40 x 5 50 x 5 Squat: 55 x 5 67.5 x 5 82.5 x 5 Bentover Rows: 60 x 12 80 x 12 100 x 8, 3 x 5 Had a guest lifting in the HHG today Magnus was over for some good training. A good day overall and I was reminded how nice deload week is! ;D McLifter
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Post by McLifter on Sept 11, 2013 20:43:06 GMT -5
Wed Sep 11/13
Cycle 5 km
{Incline DB Flies: 10# x 3 x 15 {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 8/side
Bench: 20 x 15 30 x 15 40 x 5 50 x 5 60 x 5 35 x 4 x 15
2" DB Rows: 35kg x 4 x 5
Face Pulls: Mini x 2 x 15
Rotator Cuff Exercises & stretch
McLifter ;D
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Post by McLifter on Sept 14, 2013 13:15:02 GMT -5
Thu Sep 12/13{Core Blaster: 24kg x 3 x 15 {Heavy Bag: 3 x 1.5 min PC&P: 20 x 5 30 x 5 37.5 x 5 45 x 5 Deadlift: 60 x 5 87.5 x 5 107.5 x 5 130 x 5 SLDL: 60 x 3 x 10 Deload week has come to an end. Start with week five on the second phase. McLifter
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Post by McLifter on Sept 16, 2013 21:05:45 GMT -5
Mon Sep 16/13Drag: 64kg x 2 x 200 steps forward 2 x 50 steps backwards OH Squat: 20 x 2 x 5 40 x 5 50 x 5 60 x 5 Overhead Band Crunches: GB x 75 Squat: 60 x 5 82.5 x 5 92.5 x 5 105 x 5 120 x 6 NSGM: 60kg x 3 x 12 McLifter
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Post by McLifter on Sept 21, 2013 17:45:55 GMT -5
Wed Sep 18/13
Walk
{Ab Wheel: 3 x 10 {Band Assist Chins: GB x 4 x 5
Bench: 20 x 2 x 15 45 x 5 55 x 5 67.5 x 5 77.5 x 5 87.5 x 6
2" DB Incline Bench: 15# x 3 x 15
2" Barbell Rows: 20kg x 3 x 12/side
Sat Sep 21/13
{Landmine: 20kg x 3 x 20 {Heavy Bag: 3 x 1.5 min
PC&P: 20 x 5 30 x 5 45 x 5 52.5 x 5 60 x 5 67.5 x 6
Deads: 67.5 x 5 120 x 5 145 x 5 165 x 5 - All of the above Sumo with DOHG 187.5 x 6 - Conventional
Seated Parallel Grip Rows: 60 x 15 65 x 15 70 x 15
McLifter ;D
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Post by thebruce on Sept 23, 2013 15:08:27 GMT -5
Nice to see brother
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Post by McLifter on Sept 23, 2013 21:11:32 GMT -5
Mon Sep 23/13Ab Wheel: 3 x 12 OH Squat: 20 x 2 x 5 45 x 5 55 x 5 60 x 3 65 x 3 Squat: 75 x 5 87.5 x 5 100 x 3 112.5 x 3 127.5 x 4 NSGM: 65kg x 3 x 12 Things are moving along well. Knee is feeling good and I believe that I am maintaining my form. McLifter
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Post by McLifter on Sept 28, 2013 12:35:41 GMT -5
Thu Sep 26/13
Jumping Jacks: 3 x 15
Band Crunch: GB x 75
Bench: 20 x 2 x 15 45 x 5 55 x 5 65 x 5 72.5 x 3 82.5 x 3 92.5 x 4 45 x 3 x 15
Deads: 65 x 5 120 x 5 155 x 3 177.5 x 3 200 x 4
A good short and sweet session. The pulls felt good!
McLifter
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Post by McLifter on Oct 1, 2013 21:30:11 GMT -5
Sun Sep 29/13{Landmine: 12.5kg x 3 x 30 {Landmine Press: 12.5kg x 3 x 10/side {Heavy Bag: 3 x 1 min {PC&P: 20 x 2 x 5, 45 x 5, 55 x 3, 62.5 x 3, 70 x 3 {OH Squat: 20 x 2 x 5, 45 x 5, 55 x 3, 62.5 x 3, and........I was done, could not Snatch the weight after supersetting this Squat: 70 x 5 90 x 5 105 x 5 120 x 3 135 x 3 {NSGM: 65 x 3 x 15 {Face Pulls: Mini x 10, 12, 15 Tue Oct 1/13{KB Complex: Swing, Snatch, C&P - 20kg x 3 x 30/side {Band Crunches: GB x 3 x 30 Bench: 20 x 15 40 x 5 50 x 5 60 x 5 70 x 5 77.5 x 5 87.5 x 3 97.5 x 3 {45 x 3 x 15 {Band Assist Chins: GB x 4 x 5 McLifter
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Post by McLifter on Oct 5, 2013 14:03:36 GMT -5
Thu Oct 3/13Band Crunch: GB x 100 PC: 45 x 2 x 5 65 x 5 70 x 3 75 x 3 80 x 3 85 x 3 Deads: 85 x 5 120 x 5 165 x 5 187.5 x 3 210 x 3 Kept it simple that night due to work schedule and fatigue. McLifter
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